Celeb health

Craig Golias Workout Routine & Diet Plan

Craig Golias

Craig Golias is a bodybuilder known as an “Instagram Star” because he posts pictures of his workout routines that show his progress. Craig was born in the United States on February 7, 1983. After finishing high school, this fitness giant got his Bachelor’s degree from a public university in the US.

Craig was embarrassed by how skinny he was when he was younger. He worked hard to reach his fitness goals and is now known as one of the biggest bodybuilders in the world, standing 6’3″ tall and weighing an incredible 350 pounds.

Craig got a lot of attention in the online fitness and body community because he looked great. His workout and diet plans are seen as nirvana by fitness fans who want to get big muscles.

  • Nationality: American
  • Work: Bodybuilder and Fitness Model
  • Height: 6 feet 3 inches
  • Weight: 350 pounds

Craig Golias’s Workout

To have a massive body like Golias, you must have a good supplement routine. Craig never skips any of the three essential parts of a workout, which are pre, during, and after. These are important for getting energy, growing, and healing.

Warming up before you work out will give you great energy boosts and muscle pumps. Cooling down in the middle of your workout will help you deal with all your fatigue and energy needs. Craig works out at the gym six times a week. He doesn’t do cardio very often; he only does it when he wants to lose fat quickly. He likes chest days and gets pumped up every time he works on his pecs.

Workout Part

  • Monday: Work out your chest and hamstrings
  • Tuesday: Arm Workout
  • Wednesday: Workout for the back
  • Thursday: Workout for the calves
  • Friday – Shoulder Workout
  • Saturday – Legs Workout
  • Sunday – Take a break

Leg Workout

  • Squats: 4-5 sets and 4-6 reps
  • Hack Squats and Smith Machine Squats: 2-3 sets and 4-6 reps
  • When deadlifting, do 4-5 sets and 4-6 reps.
  • Leg curls while lying down: 2-3 sets and 4-6 reps
  • Calf Raise from Standing: 4-5 sets and 4-6 reps
  • Seated Calf Raise: 2-3 sets and 4-6 repetitions

Craig Golias workout

Workout for Chest, Biceps, and Triceps

  • Incline Barbell Bench Press (SUPERSET): 4 to 5 sets and 8 to 12 reps
  • Flat Machine Chest Press: 2 to 3 sets and 8 to 12 reps
  • Incline Dumbbell Fly: 2 to 3 sets with 8 to 12 reps
  • Cable Crossovers/Pec Deck: 2 to 3 sets and 8 to 12 reps
  • Narrow Grip Bench Press: 2 to 3 sets and 8 to 12 reps
  • Seated Overhead EZ Bar Triceps Extension: 2 to 3 sets and 8 to 12 reps
  • Single Arm Cable Press Downs: 2 to 3 sets and 8 to 12 reps
  • EZ Bar Preacher Curl: 2 to 3 sets and 8 to 12 reps
  • Alternating DB Hammer Curls from a standing position: 2–3 sets and 8–12 reps
  • High Pulley Single Arm Bicep Curl: 2 to 3 sets and 8 to 12 reps

Lat Workout

  • Pull-ups with a wide grip and weights: 2-3 sets and 4-6 reps
  • Bent Over Barbell Row: 4-5 sets with 4-6 repetitions
  • T-Bar with a Small Handle Row: 2 to 3 sets with 4 to 6 reps
  • Supported Chest Row: 4–5 sets and 8–12 reps
  • Low Pulley Cable with a Narrow Grip Row: 2 to 3 sets with 8 to 12 reps
  • Wide Grip Pull Down: 4 to 5 sets and 8 to 12 reps

Shoulder Workout

  • Shoulder Press with a dumbbell: 4–5 sets and 8–12 reps
  • Standing DB Side Lateral Raise: 2 to 3 sets and 8 to 12 reps
  • Standing EZ Bar Front Lateral Raise: 2 to 3 sets and 8 to 12 reps
  • Bent Over DB Rear Delt Lateral Raise: 2 to 3 sets and 8 to 12 reps
  • Cable EZ Bar Upright Row: 2 to 3 sets and 8 to 12 reps
  • Rope Face Pulls: 2 to 3 sets and 8 to 12 reps

Craig Golias workout

Craig Golias Diet

Craig, the Enhanced Athlete, keeps his weight between 350 and 360 pounds and has very little body fat. For this reason, he is known as one of the biggest bodybuilders on the planet. He is also called “Goliath” because of how big he is. He got a lot of attention in the online fitness community and on social media after he starred in Bigorexia, which looked at the physical and mental depths of muscle dysmorphia in the bodybuilding industry.

  • Beef, Turkey, White Rice, Egg Whites, and Veggies.
  • Top 3 Foods (White rice, and Meat (beef and turkey).
  • Chicken breast, lean steak, and a shake made of protein.

Craig talked about how much protein he eats based on his weight on one of his talk shows. He said that he takes at least 1.5 grams of protein for every pound of his body weight, which is about 525 kilograms of protein every day.

He says that chicken breast, ground beef, lean steak, eggs, and cottage cheese are his favorite sources of protein. Every day, Craig eats 5–6 meals and 2 shakes. In each shake, he puts in 4 scoops of the Enhanced Isolate Protein. That means each shake has 100g of protein. Half of what he eats is low-glycemic carbohydrates and a lot of protein.

Conclusion

Some people don’t think it’s possible to reach their dreams, but Craig showed that the only limit is what’s in your mind. You can get what you want out of life if you believe in yourself and work hard.

So, you know everything there is to know about Craig Golias’s diet and workout routine. Look at the story of Craig Golias again if you want to be inspired and motivated. Please tell us what you think in the comments section and share this post if you like it. So, if you have big dreams for your body, keep believing and working hard until your goals come true.

Last Updated on July 28, 2023 by john liam